Do this for time, when you can not complete any more pushups, do wide grip pull downs.

5 rounds

20 Pull-ups30 Push-ups40 Sit-ups50 Squats

20 Deadlifts (115 #)Run 400m (1/4 mile)20 DB swings (35#) - Start with the DB between your legs in a squat position, in a arching motion bring the dumbell up as you stand and finish with it over your head.Run 400m20 Overhead Squats (Olympic Bar) - Press the bar up and lock out your elbows, then do squats.Run 400m20 BurpeesRun 400m20 Pullups Run 400m20 Box jumps (24")(we used the bench)Run 400m20 DB Squat Cleans (Olympic Bar)Run 400m

This workout was taken from crossfit and modified. It seems like a lot, but it is about completion not time, so the runs can be at your own pace. Also if you need to cut the reps in half that is ok also.

Please post your times to the message board, or just keep them so you can do this again and see your progress.